Tuesday 6.16.15

Warm Up:
- Dynamic Mobility

Strength Training:
Front Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 162.5x 3, 3, 3 (165 next week)

Hanging Leg Raises:
- 6x 10

Face Pulls:
- 100 reps done in 4 sets of 17 and 2 sets of 16

Conditioning:
On a treadmill with a 10:00 running clock:
- 3:00 warm up jog increasing speed and incline
- 20 second sprint (5 degree incline, speed 12), 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 10 second sprint
- Cool down walk the remainder of the 10:00

Mobility:
- 20:00 for lower body